And Then, Be Well

It's a new year and the possibilities for new projects for self, home, family and in business can seem excitingly endless. We love this! We aught to dream (see Episode 57!).

However, if we pause for a few moments we may realize our plate is already pretty full. If we don't pause, we may be left with our heads spinning wondering why we said "yes" in the first place! These are three questions I now ask myself before I say yes to any new and exciting projects that have changed the trajectory of how I think.

Understanding the why, the how, and if this is aligned with God's calling for your life is only going to set you up for success. Grab a pen and let's journal it out.

DISCOVERY CALL

Take yourself from over-productive to peaceful one simple step-at-a-time.

Let's start with a free Discovery Call:

Straight-up sisters, when is the last time you dreamt big? Beyond having someone come to clean your toilets or fold your laundry! Although that does sound pretty dreamy.

If you can't remember, then it's time to add this TO your to-do list. Dreaming beyond the constraints of every day life is a lost art that buried itself somewhere along the way into motherhood, but we can and should dig it up.

Listen to today's episode for some advice that I pray will uplift and encourage you to explore the expanses of your beautiful God-given imagination.

DISCOVERY CALL

Take yourself from over-productive to peaceful one simple step-at-a-time.

Let's start with a free Discovery Call:

Are you knee deep in "Decembering"?! All the get togethers, birthday parties, gift buying and wrapping. School is out or quite near there and you are still trying to keep your schedule copacetic.

During this time, or any time of year with littles, we can forget to intentionally connect with our children while we try to keep their and our schedule in flow. And by intentionally connect I mean to be physically present with them.

Today I am giving you 2 easy ways to connect in with your kiddos that you can do during this holiday season, or any time of year.

Your tasks and to-do lists can wait as you focus in on what matters most, raising those God-fearing babies and building an unbreakable bond between mama and child. Praying for you big.

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Are you a giver? You love to serve and help others? You want to be there for everyone? Your schedule is filled up with events, tasks, meetings, projects that all looked like blessings. You just can't say "no" because you feel guilty.

BUT it is burning you out and you aren't finding the time for the things you truly deeply need to thrive or for what God is calling you to do in this season.

Today I am leading you through prompts I want you to ask yourself before you jump into your next ask with a resounding "yes". Create a schedule that feeds you well in this season of life without any of the guilt. Praying for you big.

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You have successes in areas of your life, except one. You keep climbing this mountain but don't quite ever get to the top. Instead of letting yourself get down on it, quit, or continue brushing the issues under the rug, there is one big thing you need to work on. I am discussing this alongside 7 encouraging truths about who God says you are that I promise if you lean into them, you'll finally start to see success. Praying for you big.

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As a business owner you do all.of.the.things. but then there comes a point when you can no longer do all of the things and the symptoms are burn out, missed communications, illness, children acting out, marriage suffering, among others. If you feel like you are nearing this stage or in it, this episode is for you.

Here are 3 questions to evaluate if now is the time to hire help, alongside useful tips if you are ready to hire but your processes may be non-existent.

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Food guilt is so real. I struggled with this for years. Staying away from foods I loved because I was worried about how much weight I would gain, if it would ruin my progress, would people judge how much I was eating at the holiday party. It was a lot of wasted brain space that I could have put into what would I wear? What fun earrings would go with my outfit?!

Don't waste another minute worrying about the holiday food guilt. Through experience and women's health coaching strategies I've put in place for clients and myself, here are 3 steps that will encourage you or provide a useful kick-in-the-bum reminder to enjoy the reasons for the season.

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How many times have you set a fancy new health goal, only to see it crash and burn? Every Monday? It's all good girlfriend! I've set so many health goals over the years and many of them the same...on Mondays!

Give yourself grace. God's not done with you yet, and your health goals are for you. In to today's episode I dish the secret to finally sticking to your health goals. Are you ready, willing, and able? Let's do this.

Next Steps

Let Kristina help you reach your goals:

Do you feel like you want to pull your hair out? Life is taking you in all different directions. You are overscheduled. You are over-doing, and aren't even sure that half of the things you are doing make any sense! Your emotions are getting the best of you, and you are just begging for a bit of peace...

Ask yourself, is part of the reason for all of this is that you've stopped connecting in with God? With Jesus? When is the last time you spent time in prayer?

These three simply ways to reconnect with God are going to get you back on track, and steps closer to finding some calm in your daily crazy.

Next Steps

Grab one of the 2 spots available for the month of November:

Does your home and life feel cluttered? You've tried chore charts, you've tried hiring cleaners and even organizers but you cannot seem to keep the dirty laundry off the floor and toys in their bins. This chaos is causing you distress and overwhelm in already very busy schedule!

Let's uncover that one actual reason you can't keep your house organized, and what you need to make the organization, cleanliness magic happen!

Next Steps

Grab one of the 3 spots available for the month of November:

Thank you for joining me in this 4-part mini-series on pre/ peri-menopause! We only dug surface deep, but I am in good hopes that you have been able to take away a few key tips. Tips giving you peace that is a natural evolution of the body, and tips you can take to your preferred healthcare practitioner to tackle next steps.

Today I am running through my own symptoms and the top 4 things that have helped support me mentally and physically, therefore reducing my perimenopausal symptoms.

*These episodes are for educational purposes only, and not intended to be in place of medical advice.

CONNECT WITH KRISTINA

In this mini-series we are digging into the factual information you've requested, and that I feel you need to know. Learn the fundamentals around what is happening in your body during perimenopause and this transitional time. Become more in tune with your bodies rhythms, support your hormonal health, become an advocate, and educator for your daughters future health.

Today we are digging into the various symptoms you can experience in Perimenopause into Menopause.

What to expect:

-How to best track your symptoms.

-Why tracking your symptoms is your best bet in getting you support.

-A list of symptoms and some explanation around a few relative to my experience.

Sources to explore:

The Latte Lounge Symptom Checklist (and other resources):

The world is divided...Life feels extremely heavy....Are you trying to navigate the thoughts and feelings arising right now, as things unfold in Israel and all over the world?

Me too. The past week has left me speechless, in tears, and on my knees in deep endless prayer.

Today I wanted to share some God-breathed advice and scripture that has been shared with me this week. It's helped to give me some perspective, and support, that I pray it also does for you.

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In this mini-series we are digging into the factual information you've requested, and that I feel you need to know. Learn the fundamentals around what is happening in your body during perimenopause and this transitional time. Become more in tune with your bodies rhythms, support your hormonal health, become an advocate, and educator for your daughters future health.

Today we are digging into the lifecycle of menses, phases of pre- and peri-, and Progesterone. What to expect:

-Understanding the differences and overlap in Premenopause and Perimenopause.

-Phases of your cycle from day 1 to the end.

-Defining Progesterone.

-Symptoms of high vs. low Progesterone.

-Tips to track your cycle.

Sources to explore:

What Your Doctor May Not Tell You About Premenopause by Dr. John R. Lee, Dr. Jesse Hanley, and Virginia Hopkins

In this mini-series I am laying out the factual information you've requested, and that I feel you need to know, during your perimenopausal journey. Learn the fundamentals around what is happening in your body so that you can best support yourself during this transitional time, and to become the advocate and educator for your daughters future health.

Today we are diving into Estrogen. What to expect:

-Defining Estrogen

-3 Types of Estrogen

-The various roles Estrogen plays in your body

-Tips to support your fluctuating Estrogen levels.

Stay tuned in! Next week we dive into the stages of Perimenopause.

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9197413/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9862030/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7506791

https://www.ncbi.nlm.nih.gov/books/NBK538260/

https://draxe.com/nutrition/5-high-estrogen-foods-avoid/

https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=85&ContentID=P00559

https://my.clevelandclinic.org/health/body/22353-estrogen

CONNECT WITH KRISTINA

As mothers we pour into our families, we are the matriarchs, the puzzle-masters, all things to all people. You love it, and it is the fiber of your being. One of your many callings.

If we aren't keeping our wellness at the forefront of our minds, we can also one day wake up wondering how we got here, how has so much time left us. Maybe we find ourselves struggling with our weight, mental health, in relationships, financially...

That doesn't need to be our truth. We can speak into existence the vision we have for ourselves, the vision of and for our future self.

Enter your Wellness Vision Statement!

In today's real-time, workshop style episode, I am joined by Amy Sinclair. Amy is a Health & Wellness Coach, Yoga, Meditation teacher, and one of my former coaches! She guides me (and you) through the process in creating a wellness vision that she uses with her clients, that has also helped her step into so much more "YES" in the best way possible.

What to expect in today's episode:

-Defining what a wellness vision statement is.

-How to write one.

-Guidelines for creating it.

-How to best use it.

-The workshop portion to include meditation and moments of stillness to create your wellness vision.

Grab a paper and pen! It's time to create your Wellness Vision statement and get back to your healthiest self.

*Note: The episode has been tightened up for podcasting purposes. Sign-up for Insight Timer (below) or request the episode for the full meditation and workshop sequence. A link will be sent to you.

This workshop is meant to be done in a safe, non-mobile place! No driving please.

CONNECT WITH AMY!

You want to...lose weight, stop drinking, quit smoking, be happier, spend more time outdoors...(insert the person you'd like to become here) but you continuously hit a wall. Why is that? Why can't you just get past this invisible fortress stopping you from becoming the person you want to be?! Today I am dropping a bite size coaching episode on one of the most eye opening tips I ever received. This tip helped me and my clients drop some of our nastiest habits, and start to become the person we were truly meant to be.

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CONNECT WITH KRISTINA

You've been a relatively healthy person all your life but recently your check engine light has been on. It's time to bring yourself to the doctors. I walking you through some quick tips I wish someone presented to me before I said "yes" to a surgery that was not absolutely necessary. A surgery that cost me a lot of time with my newborn daughter, and extended my time in the hospital with countless doctors visits in the years to follow. He makes all things for His good, and thus I am here to share these tips with you so that you can self-advocate for yourself or a loved one.

CONNECT WITH KRISTINA

In today's short and sweet episode I am laying out a couple reminders on how you can prepare your mind and soften your heart for those harder seasons.

We jam pack so much into our schedules, and aren't leaving room for much else. When the unexpected happens, and it will, we can be left shell shocked. Midlife is a time to lean in on our past experiences, to learn from one another, and manage life...better.

CONNECT WITH KRISTINA

So you've lost your temper on your kids or spouse. Or you can't seem to unwind and get out of your funk. Maybe you can't shake this negative energy!

You are human and it is gonna happen. But what if you could reduce these instances by shifting your energy both proactively and in those heated or tense moments?

Rachel K., founder of Healthy Chicks™ and the creator of the "Spark Your Bliss" and "Mindful and Magical Me" inspirational card decks, is well versed in these feelings. She joins us today to share her fun and inspiring story of how she became the incredibly mindful person she is, which prompted the development of her wildly successful decks.

A working mom of two littles, she shares in full transparency that life is hard and that just because you study yoga or mindfulness or do any of the self-care, wellness routines, you are still going to face trials. However we are better suited to reduce our stress in and around those times with helpful tools to shift our energy to a more positively contagious place!

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**Rachel is giving away one "Spark Your Bliss" and one "Mindfulness and Me Kids" inspiration deck! The details will be on IG. If you don't have IG, make sure you jump on my newsletter to get the details of how you can enter to win!

Guest Abby Gray, a renowned and respected private Chef, cooking school owner, and leader of culinary adventures, who was mentored by the likes of Master Chef's Todd English and Jacques Pépin, joins us in this 2-part series to share her own journey of rediscovery and reclamation.

In part 1, Abby lays out her anything but straight and narrow career history. Starting out as a Legislative Assistant & Director of Seminars for a political magazine on Capital Hill, spending years in Event Planning at a media organization before owning the European market-style store "Olivia Browning" in the Boston-area waterfront community of Charlestown. Meeting her best friend and love of her life, who she has greatly partnered with in all areas of life. All before becoming the Chef she is today.

In today's episode, Abby shares a deeper take into owning a small business, the delicate balance of work and family life, and incredible amount of encouragement for any of us that want to make a switch to a new career or to chase our passions, but are feeling under-qualified and out of touch.

This episode is a gentle reminder that we need to own our womanhood, and to own our roles as mothers and caregivers. We all have a rich life history filled with the skillsets and tools for our next adventure.

SHOW NOTES

Have you asked yourself this question in recent years: "What am I going to do with the rest of my life?".

At this stage in the game it is only natural that we take a retrospective glance on the careers we've built and the families we are raising. Asking ourselves if what we are doing right now will continue to serve us, if it brings us joy, if it provides in a way that aligns with our lives.

Guest Abby Gray, a renowned and respected private Chef, cooking school owner, and leader of culinary adventures, who was mentored by the likes of Master Chef's Todd English and Jacques Pépin, joins us in this 2-part series to share her own journey of rediscovery and reclamation.

In part 1 (today's episode), Abby lays out her anything but straight and narrow career history. Starting out as a Legislative Assistant & Director of Seminars for a political magazine on Capital Hill, spending years in Event Planning at a media organization before owning the European market-style store "Olivia Browning" in the Boston-area waterfront community of Charlestown. Meeting her best friend and love of her life, who she has greatly partnered with in all areas of life. All before becoming the Chef she is today.

Next week Abby shares a deeper take into owning a small business, the delicate balance of work and family life, and a whole lot of incredible encouragement for us that want to make a switch but are feeling under-qualified.

SHOW NOTES

Do you feel stuck? Like you are being held back, stifled from the activities you want to pursue, from the passions laid on your heart? This could be that God is calling you to focus on your relationship with your children, your marriage, your health, but you are struggling to accept that focus. And you find yourself getting frustrated, and ultimately feeling stuck in the mud.

Today I am sharing 4 faith-based principles alongside three pieces of scripture that have helped clients and myself bounce back when things in life make us feel "stuck". When we are walking in alignment, we will feel more peace.

CONNECT WITH KRISTINA

You are a high-achieving mama who is struggling to do-it-all. You are listening to podcasts, taking courses on time-blocking and learning how-to’s on managing your to-do’s only to realize you’ve given yourself MORE work. 

Today’s guest is the CEO & Head Mom Brain in Charge of Rally the Village, a virtual (and in-person locally) club for high-achieving career moms aimed at helping you to reduce your stress and add in more quality time in your weeks.  “We do the behind the scene planning thing so you can do the amazing mom thing”.

Let Laura explain just how that works, and how the Village will be mom’s best friend.
Learn how to put your home on auto-pilot with her free download, laugh alongside her relatable reels on Instagram, and join her monthly community for quick hit tips to add joyful moments with your family back into your life, without sacrificing more of your time. Plus so much more! All links in the show notes.

SHOW NOTES

Do you feel like this summer season is messy blessing!? Although we are a good 1/2 way through summer, life continues to throw monkey wrenches even during our best laid plans. We try to stick to routines, and when we don't meet the expectations of our routines we can become disdainful, stressed, hair-raising mad! Rather then embracing this season of slowing down and getting some extra Vitamin D, we are running a race that will only tucker us out!

Let's take a collective breath.

In today's episode, Kristina discusses how cultivating rhythms (not routines) will create a symphonic flow in our ever changing environments. Rhythms that will help us embrace more of the good, pick our battles, and release the rest to God.

Whether you are 1/2 way through summer or listening to this in another actual season in the year, you can use these tips to swipe away feelings of mad-titude and cultivate more gratitude.

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SHOW NOTES

Pilates Membership & Free Class

As mothers we have been taught to do it all. Squeezing everything into every last pocket of time. Until one day we are Googling "burnout", as guest Ruthie Sterrett, CEO of the Consistency Corner, candidly shares.

Over 5 years Ruthie felt called to leave her demanding corporate job, push aside the various side-hustles and take a leap of faith into owning her own marketing firm.

Ruthie shares how she reprioritized and stepped away from the hustle to create her successful business that aims to serve other women just like her. The valuable life lessons she learned in the 5 year journey to where she is today.

And for our inspiring or new-business owners, Ruthie gives us her tips for building a mission and vision statement, niching down and creating a brand you are proud of.

As Ruthie says, "You can do anything! But you can't do everything", all at the same time. We hope this episode encourages you to make that shift!

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SHOW NOTES

Connect with Ruthie

Are you avoiding medical tests or trying to self-diagnose symptoms to look for an easier cause? The Perimenopause and Menopause symptom list runs deep. It is easy to look at it and say "yup that's it!". Would it be responsible though?

A year ago Kristina was experiencing new and unexplained breast pain. A year later she finally checked it out. In today's episode Kristina is sharing the history behind the mammograms. Laughable behind-the-scenes of her recent MRI. Plus a little encouragement for you to schedule that test you've been putting off.

Ladies, as mommas and caretakers it is our duty to take care of ourselves so we can better run the race!

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CONNECT WITH KRISTINA

Are you caretaking for a loved one with a form of Dementia? Alzheimers?  Are you concerned above developing it yourself?

In this two part series, Kristina speaks with Olivia Evans, Certified Dementia Practitioner (CDP) and Certified Montessori Dementia Care Professional (CMDCP), who has been working with caregivers and those living with dementia for a decade.

Olivia demystifies Dementia for us. Answering questions like:

• Are Dementia or Alzheimers the same thing? And why it does matter!
• Do my genes ultimately decide my fate?
• Why brain health is ultimate importance for women in perimenopause and menopause.
• What red flags can we look for in the home? In the senior care centers?
• What can I do now to prevent or delay Dementia?
• Am I too young to get Dementia?
• What contributes to the onset of Dementia?
• How we can better care for ourselves as caregivers.
• How to navigate insurance and the doctors office (specifically in part 2)

And so much more. 

Olivia provides useful analogies and extremely helpful tips to navigate this extremely challenging disease.

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SHOW NOTES

If you are feeling alone in you caregiving journey, Olivia is creating a support group for you. 

Connect with Olivia at one of the links below:

Are you caretaking for a loved one with a form of Dementia? Alzheimers? 

Are you concerned above developing it yourself?

In this two part series, Kristina speaks with Olivia Evans, Certified Dementia Practitioner (CDP) and Certified Montessori Dementia Care Professional (CMDCP), who has been working with caregivers and those living with dementia for a decade.

Olivia demystifies Dementia for us. Answering questions like:

• Are Dementia or Alzheimers the same thing? And why it does matter!
• Do my genes ultimately decide my fate?
• Why brain health is ultimate importance for women in perimenopause and menopause.
• What red flags can we look for in the home? In the senior care centers?
• What can I do now to prevent or delay Dementia?
• Am I too young to get Dementia?
• What contributes to the onset of Dementia?
• How we can better care for ourselves as caregivers.

And so much more. 

Olivia provides useful analogies and extremely helpful tips to navigate this extremely challenging disease.

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SHOW NOTES

If you are feeling alone in you caregiving journey, Olivia is creating a support group for you. Connect with Olivia at one of the links below:

Do you dream of leaving your job to pursue your God-given calling? To work a job that never feels like a job? To build a business that allows for more time and freedom with your family?

My guest today is Holly Maries Haynes, CEO of Crush The Rush and 22 year business strategist. In 2020 Holly set out to create a business she had only dreamed of. Suddenly in lockdown with the pandemic, becoming a homeschooling mom to her twins, working her highly demanding full-time career and managing a household, Holly stayed the course.

Holly was able to scale her business in a little under three years.

Learn from Holly what pushed her to begin and continues to motivate her. How she built her business, strategically, and what that highly successful business looks like today. We hope this episode encourages you to begin pursuing what God has put on your heart.

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SHOW NOTES

Holly is super passionate about teaching women like you how to build a priority-forward business in the small pockets of time you have. If you’re ready to skip the burnout and find freedom on the journey to multi-figure success, head to this link for Holly's free 5-day challenge to build and scale your purpose-driven business!

Have you ever wanted to quit drinking? Have you ever considered living life sober?

Kristina shares her personal story of drinking from the first sip to the last. Alcohol played an ever present role in the destruction of her mental, physical and emotional health.

Masking her anxiety and depression, using it as a crutch when things got "hard" as a mom, as a wife, during any would-be stressful situations. How it increased her perimenopausal health issues adding to her poor sleep and night sweats, and kept her from showing up as the best version of herself.

If you feel like you can relate to any of this and you have been thinking about eliminating alcohol from your life, we hope this episode will encourage you to quit or take a step back. Friends, with God all things are possible. He will give us the strength, power and ability to thrive.

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CONNECT WITH KRISTINA

Are you trying to heal your body? From an injury, recurrent nagging pain or post-op?

Today’s episode is coming to you from someone who has dealt with on-going back pain and shoulder pains and is living stronger than before. Someone who has healed what a surgeon called the “possibility of a lifetime of pain and medication” on her own, by following a drug-free, easy-to-follow life prescription.

Your host Kristina, a tenured Pilates instructor, is deeply rooted in kinetics and the understanding of our movement rhythms. Asking how we can undo the patterns that have created injury so we can live an autonomous and continue to enjoy the activities that bring us joy. Listen in as Kristina speaks about the 3 steps she's personally used to resolve pain, heal, and proactively avoid future pain.

WORK WITH KRISTINA

We're back this week with Part 2 of Christina's story of loss to reinvention and revival. In episode 24 / part 1, Christina shared a personal look into her life. Losing a marriage of 18 years, losing her brother, losing her long standing career, the cheating scandal that broke her second marriage, falling into bankruptcy, and becoming a shell of the person she once thought she was after losing her sense of self.

Midlife brings with it a lot of experiences and emotions as we know. What we choose to do with those is what maps the way for our future. In part 2, Christina shares details of her reinvention of self in midlife which includes authoring two books (and an e-book which we share below!), completing her ICF coaching certification, turning her 30 year human capital management career into a consulting business and thriving with God at the reigns and with faith on her heart.

We hope you'll tune into part 2 to get inspired for your reinvention story!

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SHOW NOTES

From the outside looking in, Christina DeOliveira lived a picture perfect life. Loving family, old-school European values, and amazing traditions. She married the perfect husband, had the perfect house and car, with two beautiful children and a gorgeous golden retriever. Enjoying a long, progressive corporate career and financial stability.

Then, as if brick by brick, her life started to fall apart. Landing her in a dark depression, contemplating ending her life.

In part one of our chat Christina candidly shares her story.  In part two we hear about what helped pull her from the fire. The faith she regained. Overarching self development principles Christina has gleaned as a coach, and of course, midlife health. 

For today’s episode we initially set out to create a conversation around job loss and reinvention; we found ourselves chatting for two hours about so much more. Christina has an infectious and kind energy. We are invited into very private moments in a persons life. And brought forth to the other side.

If you are in midlife praying for reinvention inspiration, tune in to today’s (and next weeks) episode.

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SHOW NOTES

Get connected with Christina:

Are you struggling to value yourself, your goals, dreams, aspirations because you are care-giving? Pouring your all into others? Your walk in this phase of life is anything but linear and your priorities can shift in an instant. This does not mean you can not initiate the calling on your heart or further pursue that passion you've already ushered in with intention and authenticity.

I am so excited to have Amanda Edwards, a dear friend, confidant, coach and mentor, on the show today to speak to this. Amanda has grown her chart topping podcast “Imperfectly Ambitious” with intention, grace and ease over the last several years. While also being a very present mother of two, wife, friend, maintaining a full-time, successful Sales Strategist career of 17 years, and navigating health issues of her own.

In this episode we dig into understanding our values. How to prioritize values. How to follow the breadcrumbs. What defines a rubber vs. glass balls, and how to balance them. Tools to ground you, and help you stay dream-forward and never give up. And all the pieces in between.

Your dreams are for you, and so is this episode.

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ABOUT AMANDA

Amanda Edwards is a sales mentor and coach, who specializes in selling and leading with heart and conviction.  Amanda helps you dig deeper into what makes you shine, move through what’s  holding you back, and be the go-to in your industry by doing business differently. 

Amanda has led sales strategy over the past 17 years, where she has learned that there isn’t a one size fits all recipe for success. And when it comes to sales, there’s no magic script. She’s on a mission to bring the human connection to the forefront of business, and leadership into the sales process. She believes that selling with heart and integrity is what gets the impact you know you can make out into the world.

She’s host of the chart ranking Imperfectly Ambitious Podcast, where you’ll find a lot of real talk around life and business, with the intention to leave you feeling uplifted, inspired and ready to take action.

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SHOW NOTES

Follow along with Amanda for mentorship, encouragement and to learn about her next podcast adventure!

Are you someone who believes that in order to workout you need to sweat within an inch of your life?! 

That you need to workout for 45 minutes or more in order for it to count?

As life became progressively more stressful, or just plain blessed and busy, did the idea of a sweaty 45 minute workout make you cringe? You slowly avoided these workouts and now you are barely working out at all and feeling lost in your fitness goals or just forgot about them all together?

In a very frenetic time of life trying to workout like we used to or the way we see others exercising may not be sustainable, or desirable. In fact, the workouts we think we need to do may not meet your goals in this very moment.

But what is this moment? What does it look like? And how do we get from point A to B if we are only reflecting on past failures, what we think working out looks like, or allowing our stressors to hold us back? 

Based off a recent client and listener question we dive into these questions today. We delve deeper into the “Mind-set matters: exercise and the placebo effect” study conducted by Alia J. Crum and Ellen J. Langer mentioned in Episode 18 with High Performance Coach, Michael Crandall.

This study serves the purpose of providing scientific context to the theory, if we change our perspective on what exercise looks like we will ultimately become more active and this activity offsets other healthy lifestyle factors. 

I believe you’ll listen in to this episode and feel encouraged to add a little flavor into your every day activities. Did someone say Tango-Vacuum?!

Build joyful movement into your day-to-day to feel your best!

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SHOW NOTES

I believe the saying goes, “Once postpartum, always postpartum”. And you may be one the 1000’s of women who are feeling that…in your back, hips, knee, neck and more. 

As busy women we tend to ignore and normalize our pains. Then a couple of months, or even decades later, our lack of pre and postnatal care reflects in our body by means of:

-knee and back pain during exercise

-feeling of heaviness in your lower abdomen / potential prolapse.

-pain with intercourse. 

-inability to not fully alleviate yourself. 

-leaking with impact activity.

Ladies, it is time to fill your own cup! 

My guest today, Dr. Kayla Borchers is a  renowned board-certified orthopedic clinical specialist in physical therapy, pre/postnatal corrective exercise specialist, certified yoga instructor and mama of two. She is passionate about helping her patients reach their maximum physical health and well-being, especially as it relates to movement and mobility for prenatal and postpartum mothers. 

Today's episode really serves as a workshop! Dr. Kayla breaks down and explores the following:

-What is, Diastasis Recti? What does it look like? 

-What can we do during pregnancy to reduce our risk of DR?

-360 degree breathing: How-to and using it as a tool to connect to your core.

-Self assessments to do while exercising prenatally.

-The difference in a hyperactive versus under-active pelvic floor.

-Prolapse, what causes it?

-Neck pain, upper back pain postpartum? What is the cause and how can we support our body.

-The fine details you could be missing in experiencing joint pain when running. 

-When to return to exercise postpartum.

-and so much more.

This episode is for YOU if you are postpartum. If you have been normalizing your chronic pain, and have been to Physical Therapy, and nothing seems to work. If you are prenatal and want prevent pain or dysfunction.

As Dr. Kayla says, “you deserve answers!” Today you will get them.

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SHOW NOTES

If you read enough articles or listen to enough hearsay about menopause and the time set before it as you transition out of your childbearing years, you’ll more than likely to be sent into a tailspin of doom and gloom. 

In today’s episode, Amanda Thebe, author of “Menopocalypse: How I Learned To Thrive During Menopause and How You Can Too!”, and Fitness and Women’s Health Expert, is flipping those beliefs on their head.

A fit and healthy 40-something, Amanda was bludgeoned with vertigo, nausea, chronic fatigue, depression, among other physical and emotional symptoms. Amanda spent over a year in and out of the medical care system trying to grasp what was happening to her, finally uncovering she was in perimenopause. 

Once diagnosed, Amanda went on a journey on how best to support her body. Using her health and wellness background, loads of research, candid conversations, plus some good old fashion trial-and-error, Amanda is on the other side sharing her experience.

Amanda Thebe is changing the menopause conversation. Advocating for better healthcare support and educating the masses on how to thrive in menopause through her simple no-fluff tips on socials, corporate seminars, her podcast “With All Due Respect”, and her best selling book.

If you are in perimenopause, or menopause, or aren’t really sure, listen in to today’s episode. Walk away with encouragement and new perspective on our “second Spring”. 

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About Amanda: Amanda Thebe is a Fitness and Women’s Health Expert with nearly thirty years of experience in the fitness industry, she is the author of the Amazon best-selling book, Menopocalypse: How I Learned to Thrive During Menopause and How You Can Too!.  As Canada’s first menopause workplace educator, Amanda provides on-site or virtual educational presentations in the workplace to improve productivity, retention and attendance for female employees through menopause.  Amanda is a popular guest on podcasts, radio, tv and online summits, and her health and fitness tips have been featured in media outlets like Oprah, Shape, Prevention, Health Line, CBC Radio, Global News Canada, The Doctors, and many more.

She lives in Toronto, Ontario.

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CONNECT WITH AMANDA

Well, well! Thank you to those of you who have been reaching out with questions! In the first half of today's episode I answer, “Have you taken food intolerance tests, which ones and what was your experience with them?” Helping you to understand a few options, if you really need to take them, and what comes after you take them.

The second half of the episode was inspired by the first. I put on my nutrition coaching cap to give a layman’s description of how digestion works. Things that can affect your digestion, outside of food intolerances. And how a little prayer and pause can go a long way.

I am a firm believer that knowledge is power. Having fundamental knowledge of how your body works and moves cultivates better body awareness, which can ultimately lead you to help yourself. 

Versus…Scrolling IG after midnight buying a bottle or bag of powder that promises to “solve all your problems”. Hey, we’ve all been there!

I encourage you, during this very hectic and busy time of your life, when your hormones are taking you for a ride, to take back control of your circumstances in just a few minutes a day. Let's organize and prioritize your health!

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SHOW NOTES

Our metabolism, our lifestyle, they all change as we age. That doesn’t mean we have to try all the fancy new gimmicks or completely leave the game. 

In today’s episode I am joined by the uber intelligent, super-trainer Michael Crandall who graciously shares his 12 years of personal coaching and research experience on “hot topics” like:

• Are getting those steps worth it?
• How our daily activities set the baseline for our metabolism.
• Why you should wait to build your training program until you’ve established your baseline of activity.
• Muscle loss, and whether we can build muscle as the body naturally degenerates with age.
• Should we believe the hypes or stick to the basics?
• Do we prioritize sleep, steps or whole food nutrition?
• Can lifting weights make me bulky?
• If I only lift weights, can I Iose weight or maintain my health?
• How to approach your trainer with more challenging personal conversations, like perimenopause symptoms or chronic illness.

If you are someone who struggles with staying consistent in your workouts. Someone who is trying to get active again. Someone who is tired of trying all the fads and ending up empty handed. Someone who is trying to grasp the absolute basics to building and maintaining a healthy lifestyle. Then friend, this one is for you!

SHOW NOTES:

Does it feel like you are always scrambling for time? Trying to catch-up on life and allowing your joys to play second fiddle? As if the joys you seek, and the impact you want to make, are constantly stop and go? Heck, maybe more stop than go.

In today’s episode I speak with business and life coach Geri Paige Butner on how you can consciously navigate hustle-and-grind, stepping into a state of flow to reclaim your true joys.

Geri shares her “Eat, Pray, Love” journey from successful corporate marketing exec to freedom-focused entrepreneur and curiosity-driven creator.  What taking a chance on stand-up comedy taught her about intention and being ok with messing up. Rounding out our episode with foundational pieces of Geri's 7 part process in transforming limiting beliefs. (P.S. I’ve tried and it works! )

Let's ask the questions that will truly get you from stuck in the mud chasing time to feeling light and free.

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SHOW NOTES

Get out your pen and paper (or laptop if that is your jam) or just get ready to take some mental notes, because it’s time to get to some workshopping.

I sit down with you this week to review a concept learned through my nutritional studies program that is applicable to all types of habitual change.

In this episode I explore the "Difficult-easy vs. Difficult-difficult" concept. Asking you to explore what habits come easy but are destructive or non-serving, what habits seem unobtainable but you yearn to reach, fears and limiting beliefs holding you back, and super simple steps to take aligning action. 

Whether you are trying to lose weight, manage your time, or learn a new skill, and if you are tight on time, this short episode generates a useful tool for you to use to get over that proverbial hump.

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CONNECT WITH KRISTINA

Are you someone who has spent years, if not decades, ignoring why you feel irritable bowels, fatigue (beyond exhaustion), mood swings, hormonal issues and other hard to understand symptoms? Are you someone who has gone down the traditional medicinal route to understand why you are experiencing these issues only to get a call from your GP stating you have "normal" blood work or empty results from your scans? Then this episode could be for you.

I sat with Dr. Lisa Sulsenti, who for the past 25 years, has been investigating how foods affect our gut health (ie. Leaky Gut), and how our gut health then affects our hormones and overall well-being. One of the biggest take-a-ways: clients saying they "eat healthy", but after careful analysis discovering many of the foods and drinks they are consuming are in fact not healthy, for them.

If this intrigues you then dig into today's episode. You’ll get to know more of the science (with out getting too “sciencey”), what are the best tests and action steps to take, and some ways you can put those steps in motion. Our hope is that you learn something new that will help you get one step closer to feeling your absolute best.

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Dr. Lisa De Rogatis-Sulsenti is a Christian chiropractor, nutritionist, author and speaker. She currently owns Atlantic Coast Chiropractic, a wellness center in Brick, NJ. Over the past 25 years, she has adjusted and coached patients with various health problems such as heart disease, high blood pressure, digestive problems, thyroid and hormonal imbalances, fibromyalgia, allergies, back and joint pain, headaches, Autism Spectrum Disorders and weight gain.

Courtney Zentz is Founder of the nation’s leading pediatric sleep consulting agency, Tiny Transitions. A organization born from her own struggles as a new parent. As she stood to build this company and enjoy new motherhood, she was diagnosed with the CDH1 gene.

A mutation of the CDH1 gene meant she was at risk for developing an aggressive form of stomach and breast cancer. Courtney had to make a decision as to what to do with this knowledge, and how it would impact her life.

Courtney’s story is one of hope, interceding on the negative news we often hear on repeat. Courtney shares a raw look behind the scenes of new motherhood and the journey after diagnosis with CDH1. Bringing us up to today, in tune with her “authentic self” and feeling truly connected to her joy.

If you are holding something bigger than you right now and you are not sure what the future looks like, this episode is for you.

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SHOW NOTES

When you are feeling uncertain or concerned or doubtful, how do you realign yourself? How to get you back to solid ground?

In today’s short episode I am sharing how a news headline triggered these unsettling feelings. And how God winked back, by reminding me of the story of Mary, Martha & Jesus.

I am also sharing a question that will help navigate those feelings of uncertainty, concern or doubt in your walk to find health, to find your calling, to find peace, more happiness or more joy.

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CONNECT WITH KRISTINA

As we transition through life, careers, relationships, we can often be found chasing a feeling and looking for validation. How does this translate? A lack of confidence, unmet desires and expectations, a lack of purpose. And this shows up in how we present ourselves to the world, in our behaviors, through our image.

In today’s episode, I am joined by besties, expert image consultants, and owners of Shine Image Consulting, Jaclyn Arcuri and Laura Sweitzer who understand on a very personal level what this feels like.

Sharing their own journey from a combined 35+ years in the corporate arena to where they are today, which serves as inspiration for anyone looking to jump on the entrepreneurial train.

Jaclyn and Laura also share their mission to change how we perceive and obtain an elevation of image. Plus tangible take-a-ways to get you started on your own restyling journey.

And most importantly they teach us that in fact, “leather is a strategy”.

Be prepared to feel the genuine compassion of these two amazing women, to nod your head in unison as we share commonalities, and leave empowered to elevate an image (and confidence) that is truly authentic to you.

SHOW NOTES:

Diagnosed at age 10 with a debilitating case of Psoriasis and again at 19 with Psoriatic Arthritis, Chronicon founder and CEO, Nitika Chopra has been living with chronic illness for over 26 years. For the first 15 of her diagnosis she said she felt “overwhelmed with pain, insecurity, confusion and battling depression.”

This is different from the busy entrepreneur, talk show host, beauty care expert and advocate you see today. Today Nitika will tell you that her condition has been her greatest teacher and the life she lives is truly adored and every moment heartfelt.

Nitika lightheartedly takes us through her experience with chronic illness, how she has and is learning about and from her body, expelling life lessons only found when we’ve met some of our darkest moments. 

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We often lean into what other people say as "bible", especially at times in our lives when we are overcome with stress. We just want someone else to tell us what to do in hopes that it will forever fix our dilemma. But life shifts so often that the miracle pill we just swallowed may be a flash in the pan, wearing off and leaving us back where we started. Aka we leaned in so hard that we fall on our face. 

This can weigh down on our confidence and the faith in our walk. So, how do we ground ourselves when we don’t have the answers? 

This is what I was reaching for when I recently confessed to a group of my gal-pals and confidants that I was feeling lackluster and discontent heading into my big-dreamy-but-intimidating 2023 goals. I found myself working and living from a place of doubt and fear; ruminating and worrying (note to self: see Episode 9). In the depth of my spiral I couldn’t see what was plainly set before me. It was with their well refined “I’ve been there” advice, God’s infinitely amazing timing, and some old school commonsense tools that I came back to myself. 

Join me today as I go full stream-of-consciousness, sharing why neither I nor you have all the answers. And you know what? That is a-ok. 

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CONNECT WITH KRISTINA